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      <font color="#ffffff" face="Verdana"><b><font color="#000000" size="5">
      Karvonen Heart Rate Calculator</font></b></font><font color="#ffffff" face="Verdana" size="2"><br>
&nbsp;</font></p></td>
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      <font face="georgia,times,times new roman,serif" size="4">
      <blockquote>
      <p><font color="#ffffff" face="Verdana" size="2"><b><font color="#000000">
      Karvonen Heart Rate Calculator</font></b></font><font color="#000000" face="Verdana" size="2"><br>
      <!--DB.Ad--><br>
      </font><span class="text"><font color="#000000" face="Verdana" size="2">
      The Karvonen method of calculating your exercise heart rate is considered 
      the gold standard, benefiting athletes, or people who are looking for 
      weight loss and fitness improvement. </font></span></p>
      <p><font color="#000000" face="Verdana" size="2">As a person becomes more 
      fit, their heart becomes more efficient at pumping blood to the rest of 
      the body. When resting, the number of beats per minute slows down. The 
      Karvonen calculation, devised by a Scandinavian physiologist, takes this 
      into consideration by introducing a number called the </font>
      <font color="#ffffff" face="Verdana" size="2"><i><font color="#000000">
      heart rate reserve</font></i></font><font color="#000000" face="Verdana" size="2"> 
      into the equation — the difference between your maximal heart rate and 
      your resting heart rate. </font></p>
      <p><font color="#000000" face="Verdana" size="2">To find out what your 
      more accurate target heart rate should be while exercising, you will need 
      to determine your resting heart rate. The best time to check your resting 
      rate is just before you get up in the morning after a good night’s sleep. 
      Take the average of two or three mornings’ readings for greater accuracy.
      </font></p>
      <form name="THR" method="post">
        <div align="center">
          <table border="2" bordercolor="#606038" width="400">
            <caption><font color="#000000" face="Verdana" size="2"><strong>
            Exercise Heart Rate Calculator</strong></font></caption>
            <tbody><tr align="center">
              <td bordercolor="#606038" colspan="2" align="left" bgcolor="#ffffff">
              <div align="left">
                <font face="Verdana"><font color="#000000" size="2">Step 1.&nbsp; 
                Enter your age: </font><font color="#cc3300">
                <input size="3" name="age"></font></font></div>
              </td>
            </tr>
            <tr align="center">
              <td bordercolor="#606038" colspan="2" align="left" bgcolor="#ffffff">
              <div align="left">
                <font face="Verdana"><font color="#000000" size="2">Step 2.&nbsp; 
                Enter your resting heart rate: </font><font color="#cc3300">
                <input size="3" name="rhr"></font></font></div>
              </td>
            </tr>
            <tr align="center">
              <td bordercolor="#606038" colspan="2" align="left" bgcolor="#ffffff">
              <div align="left">
                <font color="#000000" face="Verdana" size="2">Step 3.&nbsp; Click 
                here...</font><big><font face="Verdana"><font color="#000000" size="2">
                </font><font color="#cc3300">
                <input onclick="computeform(this.form)" value="Calculate" name="Calculate Button" type="button"></font><font color="#000000" size="2">
                </font></font></big><font face="Verdana"><font color="#cc3300">
                <input onclick="ClearForm(this.form)" value="Reset" type="reset"></font><font color="#000000" size="2">
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              </td>
            </tr>
          </tbody></table>
          <p><font face="Verdana" size="2"><br>
          &nbsp;</font></p></div>
        <div align="center">
          <table border="2" bordercolor="#808000" width="400">
            <tbody><tr align="center">
              <td colspan="2" align="left"><font face="Verdana" size="2">
              <font color="#ffffff"><b><font color="#000000">Estimated maximum 
              heart rate:</font></b></font> </font><strong><font face="Verdana">
              <input size="3" name="mhr"><font size="2"> </font></font></strong>
              </td>
            </tr>
          </tbody></table>
          <p><font face="Verdana" size="2"><br>
          &nbsp;</font></p></div>
        <div align="center">
          <table bgcolor="#ffffff" border="2" bordercolor="#808000" height="147" width="400">
            <caption><font color="#000000" face="Verdana" size="2"><strong>
            Target Heart Rate Zone Limits (Old Method)</strong></font></caption>
            <tbody><tr align="center">
              <td align="left" height="25"><font face="Verdana"><font size="2">
              50%&nbsp;&nbsp; =&nbsp;&nbsp; </font><input size="3" name="AR50"></font></td>
              <td align="left" height="25"><font face="Verdana"><font size="2">
              75%&nbsp; =&nbsp;&nbsp; </font><input size="3" name="AR75"></font></td>
            </tr>
            <tr align="center">
              <td align="left" height="23"><font face="Verdana"><font size="2">
              55%&nbsp;&nbsp; =&nbsp;&nbsp; </font><input size="3" name="AR55"></font></td>
              <td align="left" height="23"><font face="Verdana"><font size="2">
              80%&nbsp; =&nbsp;&nbsp; </font><input size="3" name="AR80"></font></td>
            </tr>
            <tr align="center">
              <td align="left" height="23"><font face="Verdana"><font size="2">
              60%&nbsp;&nbsp; =&nbsp;&nbsp; </font><input size="3" name="AR60"></font></td>
              <td align="left" height="23"><font face="Verdana"><font size="2">
              85%&nbsp; =&nbsp;&nbsp; </font><input size="3" name="AR85"></font></td>
            </tr>
            <tr align="center">
              <td align="left" height="23"><font face="Verdana"><font size="2">
              65%&nbsp;&nbsp; =&nbsp;&nbsp; </font><input size="3" name="AR65"></font></td>
              <td align="left" height="23"><font face="Verdana"><font size="2">
              90%&nbsp; =&nbsp;&nbsp; </font><input size="3" name="AR90"></font></td>
            </tr>
            <tr align="center">
              <td align="left" height="23"><font face="Verdana"><font size="2">
              70%&nbsp;&nbsp; =&nbsp;&nbsp; </font><input size="3" name="AR70"></font></td>
              <td align="left" height="23"><font face="Verdana"><font size="2">
              95%&nbsp; =&nbsp;&nbsp; </font><input size="3" name="AR95"></font></td>
            </tr>
          </tbody></table>
          <p><font face="Verdana" size="2"><br>
          <font color="#000000">&nbsp;</font></font></p></div>
        <div align="center">
          <table bgcolor="#ffffff" border="1" bordercolor="#808000" width="400">
            <caption><font color="#000000" face="Verdana" size="2"><strong>
            Karvonen Formula<br>
            (Heart Rate Reserve Method - The Gold Standard)</strong></font></caption>
            <tbody><tr align="center">
              <td align="left"><font color="#000000" face="Verdana" size="2">
              50%&nbsp;&nbsp; =&nbsp;&nbsp; </font><strong><font face="Verdana">
              <font color="#cc3300"><input size="3" name="fifty"></font><font color="#000000" size="2">
              </font></font></strong></td>
              <td align="left"><font color="#000000" face="Verdana" size="2">
              75%&nbsp;&nbsp; =&nbsp;&nbsp; </font><strong><font face="Verdana">
              <font color="#cc3300"><input size="3" name="seventyfive"></font><font color="#000000" size="2">
              </font></font></strong></td>
            </tr>
            <tr align="center">
              <td align="left"><font color="#000000" face="Verdana" size="2">
              55%&nbsp;&nbsp; =&nbsp;&nbsp; </font><strong><font face="Verdana">
              <font color="#cc3300"><input size="3" name="fiftyfive"></font><font color="#000000" size="2">
              </font></font></strong></td>
              <td align="left"><font color="#000000" face="Verdana" size="2">
              80%&nbsp;&nbsp; =&nbsp;&nbsp; </font><strong><font face="Verdana">
              <font color="#cc3300"><input size="3" name="eighty"></font><font color="#000000" size="2">
              </font></font></strong></td>
            </tr>
            <tr align="center">
              <td align="left"><font color="#000000" face="Verdana" size="2">
              60%&nbsp;&nbsp; =&nbsp;&nbsp; </font><strong><font face="Verdana">
              <font color="#cc3300"><input size="3" name="sixty"></font><font color="#000000" size="2">
              </font></font></strong></td>
              <td align="left"><font color="#000000" face="Verdana" size="2">
              85%&nbsp;&nbsp; =&nbsp;&nbsp; </font><strong><font face="Verdana">
              <font color="#cc3300"><input size="3" name="eightyfive"></font><font color="#000000" size="2">
              </font></font></strong></td>
            </tr>
            <tr align="center">
              <td align="left"><font color="#000000" face="Verdana" size="2">
              65%&nbsp;&nbsp; =&nbsp;&nbsp; </font><strong><font face="Verdana">
              <font color="#cc3300"><input size="3" name="sixtyfive"></font><font color="#000000" size="2">
              </font></font></strong></td>
              <td align="left"><font color="#000000" face="Verdana" size="2">
              90%&nbsp;&nbsp; =&nbsp;&nbsp; </font><strong><font face="Verdana">
              <font color="#cc3300"><input size="3" name="ninety"></font><font color="#000000" size="2">
              </font></font></strong></td>
            </tr>
            <tr align="center">
              <td align="left"><font color="#000000" face="Verdana" size="2">
              70%&nbsp;&nbsp; =&nbsp;&nbsp; </font><strong><font face="Verdana">
              <font color="#cc3300"><input size="3" name="seventy"></font><font color="#000000" size="2">
              </font></font></strong></td>
              <td align="left">
              <div align="left">
                <font color="#000000" face="Verdana" size="2">95%&nbsp;&nbsp; =&nbsp;&nbsp; </font>
                <strong><font face="Verdana"><font color="#cc3300">
                <input size="3" name="ninetyfive"></font><font color="#000000" size="2">
                </font></font></strong>
              </div>
              </td>
            </tr>
          </tbody></table>
        </div>
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      <p><br>
      &nbsp;</p>
      <p class="MsoNormal" style="LINE-HEIGHT: 150%; TEXT-ALIGN: center" align="center">
      <b><span style="COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Cardiovascular Exercise - Burning Fat Optimally</span></b><span style="FONT-SIZE: 10pt; COLOR: black; LINE-HEIGHT: 150%; FONT-FAMILY: 'Verdana','sans-serif'"><o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Cardio workouts are a very important part of your program. Although we 
      strongly advocate strength training, cardiovascular exercise cannot be 
      replaced and a program that does not recommend a sufficient level of 
      increased aerobic activity is flawed</span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      For optimal change, physically, mentally and healthfully, it’s important 
      that you keep up your cardio. How much, how often and how fast, is 
      individual. We can help with that one on one.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Every one of us has 100 reasons why we “can’t” test the limits of our 
      potential or push the boundaries. And, every single one of those reasons 
      is a flawed! If you had never pushed the limits of your ability, you would 
      not be able to walk or run. You would not be able to ride a bike or drive 
      a car. You would not be able to read, get on the internet, etc. It is only 
      by going “too far” that we discover our strengths and expand our power.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Push your boundaries, expand your world, explore the possibilities. You 
      deserve “A Life of Your Own”!<o:p></o:p></span></p>
      <p class="MsoNormal"><b><i>
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      A Partial List of The Benefits of Cardio</span></i></b><span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'"><o:p></o:p></span></p>
      <ul>
        <li>
        <p class="MsoNormal" style="TEXT-INDENT: -0.25in">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Boosts fat burning metabolism&nbsp;<o:p></o:p></span></p></li>
        <li>
        <p class="MsoNormal" style="TEXT-INDENT: -0.25in">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Allows more rest on less hours of sleep&nbsp;<o:p></o:p></span></p></li>
        <li>
        <p class="MsoNormal" style="TEXT-INDENT: -0.25in">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Slows bone loss&nbsp;<o:p></o:p></span></p></li>
        <li>
        <p class="MsoNormal" style="TEXT-INDENT: -0.25in">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Helps treat and prevent depression&nbsp;<o:p></o:p></span></p></li>
        <li>
        <p class="MsoNormal" style="TEXT-INDENT: -0.25in">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Decreases risk of heart diseases and cancer&nbsp;<o:p></o:p></span></p></li>
        <li>
        <p class="MsoNormal" style="TEXT-INDENT: -0.25in">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Reduces stress and anxiety&nbsp;<o:p></o:p></span></p></li>
      </ul>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      However, there is no list, such as the above, that will motivate everyone 
      to exercise. The passion to change is not found in a list, but within 
      yourself. What is it that <i><font color="#000000">you</font></i> want or 
      need desperately to change, increase or add to your life? Add it to the 
      list! (<a href="http://www.briancalkins.com/Why.htm"><font color="#0000FF"><u>Discover 
      Your “Why”, Your Reasons for Consistent Exercise by Clicking Here</u></font></a>).<o:p></o:p></span></p>
      <p class="MsoNormal"><b><i>
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      The Case for Intensity</span></i></b><span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'"><o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Hard, slow, long, short, morning, afternoon… get’s pretty confusing, 
      right? Well, let’s do a little sorting.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Think about this, would you use more $3.00/gallon gasoline if you hit 
      every red light driving across town for 20 minutes, starting and stopping 
      time after time, or 40 minutes of smooth driving on the highway at 65 mph? 
      The answer is you will burn more during shorter burst during a shorter 
      period of time.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Research presented in the <b><i><font color="#000000">Journal of Medicine 
      and Science in Sports and Exercise</font></i></b> shows that when you work 
      out using high-intensity intervals, the total amount of calories your body 
      burns during an hour after your workout is elevated up to 107% more than 
      with low-intensity, short duration exercise, and 143% more than with low 
      intensity, long duration exercise! That’s because interval exercise 
      peaking at levels above a 70% maximum-intensity effort speeds up your 
      metabolism for up to three hours after exercise – a benefit not found with 
      low-intensity exercise.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Before you completely get turned off by the “hard workout” lingo, 
      understand that there is still an appropriate place for some easy and 
      relaxing exercise. For one, if you are training for a marathon, obviously 
      20 minute bouts of hard exercise aren’t going to successfully pull you 
      through 26.2 miles. Also, easy exercise is certainly <i>
      <font color="#000000">not</font></i> bad for you at all, just less 
      effective for burning fat.<o:p></o:p></span></p>
      <p class="MsoNormal"><b><i>
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      So How Hard Do I Have To Go?</span></i></b><span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'"><o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      If you are worrying now that you have to work out really hard, take it 
      easy. You will work out as hard as <u>YOU</u> can; never compare yourself 
      to anyone else. All you have to do is work for a short period of time at a 
      moderate level and then back down and go easy for a period. This is called 
      interval training and is something new to many people. It is simple and 
      once you learn how to do it and realize the fat loss benefits, you will 
      never go long and easy again.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      I have worked with severely overweight clients who have found that they 
      actually enjoy and can easily achieve these workouts. Furthermore, the 
      athletes that we’ve coached also find that this type of cardiovascular 
      workout helps to spare hard earned muscle tissue, while burning fat.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      When I used to run long and slow, my weight loss was just that, long and 
      slow! But when I cut my exercise time in half and added some interval 
      training, the fat started melting off. The time zooms by so much more 
      quickly when you concentrate on your workout from minute to minute, rather 
      than worrying about the entire session.<o:p></o:p></span></p>
      <p class="MsoNormal"><b><i>
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      No Really… How Hard Do I Have To Go?</span></i></b><span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'"><o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      On day one, go for as long as you can, up to 30minutes at an easy pace. If 
      you can last 30 minutes, then you are ready to increase your tempo. If you 
      can’t quite reach 30 minutes, then add 2 minutes each day until you are 
      able to go for 30 minutes.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Once you reach 30 minutes try this workout:<o:p></o:p></span></p>
      <ul>
        <li>
        <p class="MsoNormal">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        10 minutes easy </span></p></li>
        <li>
        <p class="MsoNormal">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        15 minutes of alternating 1 minutes hard, </span></p></li>
        <li>
        <p class="MsoNormal">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        1 minute easy</span></p></li>
        <li>
        <p class="MsoNormal">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        5 minute easy cool down<o:p></o:p></span></p></li>
      </ul>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Progress slowly so that you do not get frustrated and disappointed. Do not 
      set your goals too high and you won’t lose faith in yourself. The beauty 
      of this workout is that I only ask you to go “hard” for a minute or two at 
      a time. Most people can do that as there is a light at the end of that 
      short tunnel. Exercising for 30 minutes steady can get boring and you 
      wonder if you are ever going to get done!<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      After a few workouts, you will know exactly what speed and grade you 
      should exercise by viewing the cardio machine monitors in front of you. 
      Make sure to write it down so that you don’t forget. Then each workout, 
      try to bump each level just a little faster, over 12 weeks, you can really 
      progress to a good clip and burn even more fat and boost your metabolism 
      just that much more.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      But better yet, use a heart rate monitor in lieu of speed and grade, it’s 
      a more scientific measure of intensity.
      <o:p></o:p>
      </span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Each time you workout, make the up tempo portion (the 1 minute interval) 
      just a little harder… perhaps increase your pace or the grade.
      <o:p></o:p>
      </span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Don’t be scared, just experiment a little and find out what you can do. 
      You don’t have to and never should exhaust yourself. Just get to a good 
      tired level and get that metabolism revved up!<o:p></o:p></span></p>
      <p class="MsoNormal"><b><i>
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      But I Am Tough, Can I Go Harder?</span></i></b><span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'"><o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Sure, but most exercise related injuries are due to overuse or progressing 
      too quickly. Be careful and add just a little more each time that you 
      exercise. Most of our clients work moderately hard, but if you are really 
      trying to shave off a final few pounds, you may find that an increased 
      duration and intensity can really help.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      In times when I was really trying to get as lean as possible, I will boost 
      my cardiovascular exercise to 50 minutes, but remember, I had been a 
      lifelong athlete and I could handle this.&nbsp; Some of my clients can do this 
      as well, but please use your best judgment.
      <o:p></o:p>
      </span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Regardless of how long you go, remember, that the most important factor is 
      that you turn on that “switch”. That switch inside our bodies that says, 
      “Hey, I better improve, so that if I do this tomorrow, I am really ready.” 
      All kinds of physiological effects begin to take place after an intense 
      workout. The only way to turn on that switch is to push hard for a short 
      time during each exercise routine.<o:p></o:p></span></p>
      <p class="MsoNormal"><b><i>
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      How Often Should I Workout?</span></i></b><span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'"><o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Start doing cardio three times per week (in addition to your strength 
      training sessions). For some this may be enough. However, since we are 
      keeping our workouts short, you may be able to find time to go 5 or 6 
      times per week. If you are really dedicated to lose weight, start with 3 
      workouts the first week, 4 the next, 5 the third, and if you can add a 6<sup>th</sup> 
      the fourth week, you will be on your way to really changing your body.<o:p></o:p></span></p>
      <p class="MsoNormal"><b><i>
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      So I Can’t Go For A Long Run Or Walk Anymore?</span></i></b><span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'"><o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      So does that mean that a long run or walk is wrong? Absolutely not! I 
      still like to go for a 60 minute Sunday morning run and explore the wooded 
      trails, but we have learned for way too long that you must do this to lose 
      weight. Not true at all! Enjoy a long walk or run only if you want to or 
      are training for a long race. In that case, you need to be doing something 
      completely different. You are more than welcome to send us an email for 
      race workouts, which we will be more than happy to provide.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      The interval workout is the fastest way to increase fitness and lose 
      weight. In essence, what you are doing is demanding that your body recover 
      under stress after your interval bouts. Fitness, believe it or not, is 
      improved during the period <i><font color="#000000">after</font></i> a 
      tough one minute interval surge. This is when your body is forced to 
      recover while you continue to exercise.<o:p></o:p></span></p>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      I encourage overweight people or those who have not exercised in a long 
      time to begin very slowly, since it is easy to overdo it. Remember, begin 
      slowly and build to a level that you can handle! Since you may not be 
      familiar with this routine, you may workout too fast and then may not be 
      able to finish the entire workout. The sped of these surges is not as 
      important as it is to make sure that you get to a level where you are out 
      of breath and are looking forward to the end of that minute. But, 
      remember, I urge you, I caution you, I implore you not to go too hard 
      until you find your aerobic level. This is not only dangerous, but can 
      lead to injury and medical problems.<o:p></o:p></span></p>
      <p class="MsoNormal"><b><i>
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      In a Hurry? Use the 1200 Second Fitness Solution</span></i></b><span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'"><o:p></o:p></span></p>
      <ul>
        <li>
        <p class="MsoNormal">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        5 minutes easy </span></p></li>
        <li>
        <p class="MsoNormal">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        10 minutes of alternating 1 minutes hard, </span></p></li>
        <li>
        <p class="MsoNormal">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        1 minute easy </span></p></li>
        <li>
        <p class="MsoNormal">
        <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
        5 minute easy cool down<o:p></o:p></span></p></li>
      </ul>
      <p class="MsoNormal">
      <span style="FONT-SIZE: 10pt; COLOR: black; FONT-FAMILY: 'Verdana','sans-serif'">
      Perform your cardio session first thing in the morning, if you can, on an 
      empty stomach. This has been shown to be a more effective fat burning time 
      of day. Keep a written log of your cardio sessions and try to slowly and 
      progressively one up yourself a little each session. Never kill yourself, 
      but if you can feel your legs stimulated an hour or more after your 
      workout, you have done exactly what you need to do.<o:p></o:p></span></p>
      <center>
      <center>
      <p class="txt-body" align="left"><u><b>
      <font color="#000000" face="Verdana" size="2">Additional Resources</font></b></u><font color="#ffffff" face="Verdana" size="2"><b><u><font color="#000000">:</font></u></b></font><font color="#000000" face="Verdana" size="2">
      </font></p>
      <blockquote>
        <p class="txt-body" align="left">
        <font color="#000000" face="Verdana" size="2">Read the interview 
        entitled, </font><font color="#ffffff" face="Verdana" size="2">
        <a href="http://www.briancalkins.com/Cardio6Keys.htm">
        <font color="#0000FF"><u>"</u></font></a></font><span style="color: #ffffff; line-height: 120%; font-family: Verdana"><font size="2"><a href="http://www.briancalkins.com/Cardio6Keys.htm"><font color="#0000FF"><u>6 
        Keys to Optimize Your Cardiovascular Training for Enhanced Fitness &amp; Fat 
        Reduction"</u></font></a></font></span></p>
        <p class="txt-body" align="left">
        &nbsp;</p>
      </blockquote>
      </center></center><center>
      <p>&nbsp;</p>
      </center>
        <hr>

        <blockquote>

        <font color="#000000">
        <span style="font-size: 10pt; color: #ce0226; font-family: Verdana">

          <p class="MsoBodyText" style="margin-left: 0in; margin-right: 0in; margin-top: 0in; margin-bottom: 0pt" align="center">
          <font color="#000000" size="1">© 1999 - 2008 HealthStyle Fitness, Inc 
          &amp; Brian Calkins - Cincinnati, Ohio</font></p>
        </span></font></blockquote><font color="#000000">
        </font><p style="margin-left: 0in; margin-right: 0in; margin-top: 0in; margin-bottom: 0pt" align="center"><font color="#000000">
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